Running workout wheel
Twelve kinds of run, from easy miles to hill repeats. Easy runs carry extra weight, because most of a runner’s week should feel relaxed.
SpacespinCtrl+Enterspin while typingFfull screen
One entry per line. Add *3 after a name to give it three times the chance.
Winners show up here, newest first.
Colors
Ready-made list. Edit it to make it yours: changes stay on this device, and Reset brings the original back.Open in the main spinner →
What each run means
- Easy run: a pace you could chat at the whole way. Most of your running should feel like this.
- Long run: your longest run of the week at an easy pace. Build it by no more than about 10 minutes at a time.
- Tempo run: after a 10-minute warm-up, 20 minutes comfortably hard (a few words at a time, not sentences), then cool down.
- Fartlek: within an easy run, 8 surges of 1 minute faster with 1–2 minutes easy between.
- Hill repeats: run up a moderate hill hard for 60 seconds, walk or jog down, six times.
- Strides: after an easy run, 6 smooth accelerations of about 20 seconds up to near sprint, walking back between.
- Ladder: faster running for 1, 2, 3, 2, then 1 minute, with the same time of easy jogging after each.
Using it in a training week
- Spin once per running day. If you land a hard session (tempo, fartlek, hills, ladder) the day after another hard one, spin again: never two hard days in a row.
- Keep hard sessions to one or two a week. The weights already make easy runs, strides, recovery jogs and rest days the most common results.
- Following a race plan? Use the wheel only on the plan’s easy days, or to choose a cross-training activity.
Run safely
Warm up with 5–10 minutes of easy jogging and some leg swings before any hard session. Add weekly distance gradually, and treat pain that changes how you run as a reason to stop and rest, not to push through. This is general advice, not a coaching or medical plan.
New to running? Remove the hard sessions for now and keep easy runs, walk-run and rest days.
Questions and answers
Why does the wheel land on easy runs so often?
On purpose. Most coaches have runners do the large majority of their weekly running at an easy pace, and the weights (*4 on easy runs) reflect that. Change them if your plan says otherwise.
It says rest day but I feel great. Now what?
Take it, or go for a walk. Rest is when your body adapts to training. If you really want to run, spin again and keep it easy.
Can I use distances instead of times?
Yes. Edit the entries to “Easy run, 5 km” or “Easy run, 3 miles” and keep your version under My wheels.